Relieve Colds and Congestion With Yoga

Plow Pose is considered therapeutic for sinusitis, but this pose might feel uncomfortable if your back or hamstrings are really tight. If so, you can always bend your knees and place them next to your ears as a variation.

What to Do: Either fall back into Plow Pose from Shoulder Stand, or roll on your back and swing your legs over your head to come into Plow. Stay in the pose and breathe for one minute.

Yoga Poses For Strength and Stability

Balancing on one hand and one foot in Beginner's Sage is a great way to strengthen your core and upper body. If you really want to improve balance as well as flexibility in your spine, try this Extended variation.

#Begin in Down Dog and step both feet together. Place your right hand about eight inches to the left so it's in the center of the top of your mat.

#Roll open to the left, lifting your left arm in the air and stacking your flexed feet, so you're resting on the outside edge of your right foot. Raise your left arm straight up for Beginner's Sage, or extend it over your ear, lifting your hips into the air and arching slightly.

#Hold here for five breaths and repeat this pose on the left side.

Tips For a Stronger Triangle Pose

If you're feeling tight in the hips or side body, Triangle Pose (Utthita Trikonasana) should be your go-to pose. It's part of the primary series in ashtanga, and I always relish the moment when I know it's coming up in the sequence: it's perfect for giving much-needed love to muscle groups that tend to get overlooked. If you want to take this pose to the next level in your practice, here are four helpful tips to make your Triangle even stronger.

Start it off right: To set up the pose in proper alignment, I like to take a few strong, deep breaths in Warrior 2 before heading into a full expression of Trikonasana. From Warrior 2, straighten your front leg — with a tiny microbend in your knee for stability, if you need it — and start pulling your torso forward, toward your front foot. Keep your arms in the traditional Warrior 2 stance as you reach forward until you feel a solid stretch.

Plant your feet: Setting a strong foundation is essential in any standing pose for balance, but your Triangle will reap the benefits if your feet are planted firmly on the ground. Once you get into the initial shape, stabilize yourself by spreading your toes wide and trying to plant all four corners of your feet on the ground. Engage your quads and make sure you're equally spreading the weight between your front and back foot.

 Keep reading for two more tips for a better Triangle Pose.

Take a variation: Feeling overstretched, understretched, or just plain uncomfortable in your Triangle? Time to take a variation. If you're feeling overstretched, don't be afraid to shorten your stance to get more grounded, or to employ the help of a block. If you want an even bigger opening in your side body, try Open Triangle or take a big juicy bind like in Twisting Extended Side Angle. If you don't shift gears to where you feel most comfortable and open, you're just doing yourself a disservice in the pose.
    
Open up your heart: In Trikonasana, your chest and hip are rotating up toward the sky. Once you're in the full expression of Triangle, be sure to keep your gaze on the end of your extended fingertips to keep this reaching upward sensation in the forefront of your mind. Understanding the sensation of this openness will bring a whole new life to this pose, which might be trapping stale energy in your back body. As you breathe deeper and become more comfortable, keep making the conscious decision to help your torso off your thigh, and engage your extended arm for a even bigger lift and stretch. Your body will thank you for it!

Branch Out With These Tree Stretches

Hip and Shoulder Stretch

This multitasking move will stretch your hips as well as your chest and shoulders.

Just like the previous stretch, stand five or so feet away from the trunk. Step the sole of your right foot slightly higher than hip level onto the tree. Once you feel stable, interlace your hands behind you in a double fist, and then lean forward, lifting your arms as high as you can. You'll feel this move in your right glutes, the front of your left hip, and your chest. Hold here for 30 seconds, step off the tree, and do this stretch with the left leg.

Hip Openers and Hamstring Stretches For Expectant Moms

Yoga is the perfect exercise for expectant mommas, not only to increase strength and flexibility, but it can also ease common pregnancy woes such as a sore lower back and heartburn. It can also help you hone your sense of balance, which is ever changing as your belly expands.

Here's a yoga sequence that incorporates standing poses to strengthen your lower body while increasing the flexibility in your hips and hamstrings. Complete the entire 12-pose sequence on one side and repeat again on the other. Be sure to ease into the poses since the hormone relaxin softens your joints and gives your muscles more elasticity. This makes it easier for you to stretch deeper than you ever could, increasing your risk for tearing a muscle.

What Not to Do When Getting Your Om On Outside

When warmer weather moves in this time of the year, it seems so natural to do your Sun Salutations in the fresh air. Before you unroll your mat outside and start Down Dogging, know what to avoid when practicing outdoors to ensure a calm and peaceful practice.

#Avoid practicing on decks with no mat: Hello splinters! The last thing you want is a sliver when you're stepping forward into Warrior 1. The same goes for practicing on bare pavement, concrete, or stone — the rough surface can irritate your sensitive skin. Opt for a sticky mat and it'll also protect your skin from burning on hot surfaces, as well as offer you the tacky surface you're used to when practicing indoors.

#Avoid squishy or uneven surfaces: Doing yoga on the beach sounds amazing, but just be sure to practice on as firm a surface as possible, such as close to the water's edge where the sand is packed down. Even if you lay out a mat, practicing in squishy sand puts your joints at risk for twisting or other injuries. Avoid uneven terrain or setting up your mat on an incline as this can interfere with your balance and lead to injury.

#Don't forget the sunscreen: When practicing in direct sunlight, you're probably not wearing much. Be sure to protect all your exposed skin by applying sunscreen 30 minutes before heading outdoors. Before starting, wash your hands thoroughly since the lotion combined with your sweat will turn your mat into a mini Slip 'n Slide.

Keep reading for more things to avoid when practicing yoga outside.

#Don't forget the sunglasses: Your eyes are susceptible to UV damage just as much as your skin, so protect them by sporting a set of shades that offer 100 percent UV protection.

#Don't practice on an ant hill: This seems obvious, but before practicing on the grass with no mat, scour the area to make sure there are no ant hills (especially fire ants), sticks, rocks, poison ivy, or other things that'll get in the way of your practice. Laying out a mat on the grass can help you avoid many of these issues, especially if you're not a fan of bugs crawling on your hands while trying to balance in Sage.

#Don't skip the bug spray: Nothing's more annoying than trying to concentrate on your breath with a bug buzzing in your ear. Unless you plan to practice ahimsa (nonviolence), you'll be swatting bugs the entire time.

#Stay cool and hydrated: Practicing in the hot sun is much different than practicing in a heated room, so avoid dehydration by drinking water, and if you have the option, do yoga by a breezy shoreline to stay cool. The sound of the waves will also calm your mind and even your breath, and you can always jump in the water if you get too hot, so it's a triple bonus. Or practice in a cool, shady area or during times of the day when temps aren't as high, such as early in the morning.

#Don't expect to do a full practice at first: If you plan on moving your yoga practice outdoors for the season, start off gradually, just as you would when moving your runs from the treadmill to the trails. The heat, bright sun, bugs, and outdoors noises can be a huge distraction when you're not used to them, so start off with 20- to 30-minute practices and gradually build up to 60- to 90-minute sessions.